I'm all about maximizing my food portions without maximizing their caloric impact. I pack veggies into my pasta sauce so I feel like I'm still having a big bowl. Or break my taco shells in half and eat them open-faced to turn three tacos into six.

So, when I see recipes called energy 'bites' my stomach-focused brain asks, "So, you mean one bite, and it's gone?" Not to mention there are 200 concentrated calories packed into that one bite. I'm sorry, but if I'm going to eat a healthy 200 calories, I want that piece of food to last longer than one bite!

In an effort to reduce the amount of packaged / prepared foods I eat, I started creating my own recovery snacks. The basic requirements are that they contain carbs and protein, consist of wholesome ingredients and that they balance out satisfaction with being around 150 calories.

I've come up with my own versions of peanut butter chocolate bars (very good), ginger bars (exceptionally yummy but this was due to an error in calculations resulting in 100 extra calories per bar--oops!), pumpkin spice balls (very tasty but small), carrot cake bars (not bad, but can be a bit too carroty).

I'm sure someone once said that the best inventions were discovered by accident. That's what Brownie Energy Crumble is, and I don't care admitting it. My first reaction when I stopped my food processor and saw the result was--oh, that's not what I wanted. A split second later, I knew I was onto something!

Brownie Energy Crumble Recipe

INGREDIENTS:

1 cup raw walnut pieces

1 cup large flake oats

1 cup dried pitted dates (press each to be sure no hidden pits)

4 tbsp cocoa powder

1 tsp vanilla extract

1/4 tsp salt

​INSTRUCTIONS:Measure all ingredients and place in food processor.​Pulse several times until crumbly texture.

SERVING SUGGESTIONS:I split my brownie energy crumble into ten servings (reflected in the nutritional information on the right) but you could divide into however many you'd prefer, or place in large mason jar to spoon out. Here are some ideas on how to use the crumble:

Use as a topper for your yogurt, smoothie, oatmeal or even ice cream.

Add a splash of your choice of milk and pop in the microwave to warm.

Cut up a banana and sprinkle topping onto the slices.

Place in a ziplock bag or small fuel bottle to take on a run with you. No mess!

Enjoy it right out of the container with a small spoon to enjoy every crumble!

Running has made me brave. It's paved the road to trying new things, like I did this past Sunday. Five years ago I'd never imagined I'd be running--let alone racing, especially on the track as a new member of the OMA (Ontario Masters Athletics)!

Last year when coach / friend Michelle told me she was hoping to break the Canadian Master's W40 indoor track record for 5000M, I told her I'd come cheer her on. (Recap here). I walked through the doors at the Toronto Track & Field Center that day and felt like visiting another country where things looked similar, but everyone is speaking a different language. I'd learned a whole lot about road running since the summer of 2013, but as I stood on the sidelines trying to not get in the way (tip: the cushioned wall at the end of the 100 meter dash is not a good spot to linger if you don't want to get bowled over), I realized this was no road race environment. The bibs and running where the similarities ended. While road races have hundreds or thousands of participants, on the track you can count on one or two hands the number of people you are running with. Even though I heard it multiple times that day, the sound of the starter's pistol startled me every single time. Some races were being run in lanes. Some started in a line and made their way to the center. And there were so many races happening all afternoon!

I wound up going back to cheer for Michelle a couple times over the season, slowly absorbing the subtle differences. One thing that really stood out at each of those races was the camaraderie. During every race people were clapping, cheering, and congratulating friends, strangers and competitors. People were running to better their own time, not necessarily to beat a competitor. Not to mention the most amazingly inspiring part: the list of competitors went from eight-year-old kids right up to runners in their eighties.

How could I not feel inspired? Over that year, I had it at the back of my mind to join. It was the email from the OMA talking about the early bird annual membership that said, 'just do it' at the end that got me. I did it and texted Michelle to let her know she'd inspired me and I was going to be joining her this year!

EEK! As the days got closer, I started to get both excited and a little nervous. Although I'd done workouts at the local track, I'd never done a race. I know I'm not fast. I know I'm far from a model of perfect running form. A track meet was going to risk being in the spotlight more than being just another participant hiding among the crowd at a road race! Questions started filling my head and I had visions of doing messing up big-time, doing something like blocking a runner from beating a world record as I made some stupid newbie move!

Warm up...Michelle very kindly picked me up on race day. I was glad, as it was one less thing to think about. My duffel bag was packed with everything I could think of to bring. She had suggested I try the 1500 and 600 meter races to get my feet wet. Given they were in the middle of the distances, I thought that this sounded like a good plan versus races at the other ends of the spectrum like 100 or 5000 meters.

We arrived at the track and picked up our bibs. My first track bib! After plunking down our gear, we did a warm up. I have to admit that prior to training with Michelle, I thought that a warm up would use up all my energy to race later, which I now know is not the case. We did about 3K on the outside of the track as many of the 'field' events (shotput, long jump, high jump, etc) and short sprint races were underway. With so many events in a day, it is almost inevitable that schedules get delayed, so our 1500 start was to be about 25 minutes late. We did more easy loops around the track and Michelle showed me how to do striders to get my legs ready to go fast.

1500 meters...Soon they announced that the 1500 meter participants were to check in. Check in? Everyone who was registered for the 1500 meter race gathered around one of the staff members with a clipboard. It was somewhat like elementary school attendance with her calling out the names and letting each person know what heat they were in, which was based on seeding. Track lingo lesson learned: When I registered for the races I needed to give an estimate on my race finish time, similar to how we list for road races to determine which corral we will run in. If there are too many registrants for one race they use your seed time to determines who you will run with to keep the competition closer. Each running of the race is called a heat. I was to run in the first heat, which spanned ages eight to eighty!

​We lined up on the track for waterfall start. Another term! This meant that instead of staying in the lane you start in all the way around the track, we were to make our way as soon as safely possible to the inner lane once the race started.

1500 meters is 7.5 times around this track. Michelle told me what times I should see on the clock at the finish each time I passed. She said I'd also see a 'laps remaining' sign, but to beware that this was based on the leader, so if you get lapped, don't get too excited that you are almost done as you may still have more laps to go!

We were spacing ourselves out along the start line and someone commented that the eight-year-old boy needed to have some space so no one crashed into him. He was beside me and looked up and said, "It's okay, I'm small." This was a great way to ease my stress with a laugh.

Before I had a chance to think, they were saying "On your mark..." and the starters pistol went off (it didn't scare me this time!) Everyone flew from the line. I darted forward with them and near the curve found a spot towards the inner lane. I turned the corner and eyed the clock ahead. Oops. I was WAY too fast. The first two and a half laps were okay. I heard Michelle cheering me on at each pass. On the third lap I wondered if I was at three or four. Someone near the finish yelled "Four more to go Cathy," which I was grateful for...yet really wished it was only three as I was starting to lose steam. Michelle was calling to pick it up. Of all things my arms were hurting. My throat was dry. I kept going. Two laps to go. Then finally the last lap. I heard Michelle calling to me around the outside of the track but could only focus on the finish line, I honestly don't even remember anything else around me. I crossed and flopped against the high jump mattress working to catch my breath. I'd done it! It wasn't pretty. It was tremendously hard. But I'd stuck to it and got it done! ​

600 meters...After the other heat of the 1500 which Michelle ran spectacularly, we did a cool down and I had the chance to review my race with Michelle. She was happy with the result of my first race, and offered me suggestions on how I could improve including getting into the inner lane quicker and that we would need to work on getting my knees up. The obvious suggestion was not going out too fast. I stored these suggestions away in my brain and prepared for the next race.

​A banana (I was suddenly really hungry), more water and a warm up were on tap. The bunch of us were all hacking like crazy--a combination of post-flu lingering coughs and 'track hack' which I'd also experienced after the 5th Avenue Mile in New York. Michelle's mom was in charge of dispensing Ricola lozenges dug up from the depths of Michelle's packed bag. I grabbed one as I headed to check in for the 600 meter.

Again, Michelle gave me the times I should be seeing on each lap. This time when the gun went off I was in the inner lane almost immediately. I circled the track and when I crossed the first lap the clock was 13 seconds ahead of what I was supposed to be. Oops again. I heard Michelle yell, "Just go with it!" Okay. I had already done one, just two more, I could do that. I came around the corner again, and just like that it was one lap to go! I pushed and as I came around the last turn, I could hear Michelle yelling, "Catch her! Catch her!" and I focused in on the woman ahead and sped up, sprinting for the finish and hearing my friends cheering. Wow. A totally different race. I was elated, and this was 14 seconds less than we'd predicted!

So that was my first track meet. Am I glad I did it? Absolutely! I learned so much in just a few hours and gained the confidence to totally want to race again. Was I happy with my result? I am trying to see this as all relative. Fast for me, yes. Fast compared to those I was racing with? Uhm, no. But, as I mentioned above, when there are only 16 people doing a race in a huge range of ages, there are also going to be a huge range of abilities and paces. How did I place? Last in both races. Do I care? A resounding no. In my mind I set out to do something I'd never done before, I took a big risk and I did what I set out to do. I ran my first track meet!

I am greatly looking forward to participating in the next two mini meets and the Ontario and Canadian Indoor Championships. It's my hope that I will see an improvement on the track by the end of the season. I already know that the physical and mental skills I pick up over these next couple months will benefit my road racing.

​I challenge all of my running friends to come out and try a race. You won't regret it! I know I'm definitely counting down the days till my next track meet! But first? A nap!

I'm constantly on the hunt for post workout snacks that are not over-sweetened, over-processed, or overly dense in calories and ingredients. Ideally they also have a 3:1 ratio of carbs and protein for recovery. I've been creating my own energy / recovery bars the past few months and came up with the idea to try one with a carrot cake twist.

NO-BAKE CARROT CAKE RECOVERY BARSMakes 12 ​INGREDIENTS:

1 cup large flake oats

1 cup almond meal (I freeze the dried almond meal left from making almond milk to use later)

1 cup pitted dates (approximately 15)

2-3 cups shredded carrot (approximately 5 medium carrots)

1 cup shelled walnuts

1 tsp ground cinnamon

1/2 tsp ground ginger

1/4 tsp ground nutmeg

1/4 tsp salt (or to taste)

INSTRUCTIONS:Shred carrots in food processor, then switch blades to further chop. Set aside in a bowl. Ensure dates have no hidden pits (best not to find them with your food processor blade like I've done!) and place in food processor with oats, almond meal, walnuts, cinnamon, ginger, nutmeg and salt. Mix until combined / crumbly. Mix together with carrots. Line muffin tray with silicone liners. Fill each cup with mixture. Store in fridge.

TIPS:

For my first try of the recipe I used 6 medium carrots which was a bit too much. I also didn't chop them finely enough. Will change this up next time.

I find the sweetness from the dates and zing from the spices to be tasty, but you could add a little honey or banana if you are looking for additional sweetness.

After my run I crumble one bar into a small bowl, add a tablespoon of water and stir. I pop it in the microwave for about 30 seconds and enjoy!

I've frozen half my batch for next week, we'll see how they turn out defrosted!

If you are a follower of my blog or 'runningdesigner' social media channels, you will undoubtedly have seen my posts about the upcoming Ragnar Niagara relay.

If you have no clue what I'm talking about, here is the Cole's Notes recap: Ragnar holds road and trail relay races across the United States and one in Canada. The relay I will be doing is a road race which goes from Cobourg (which is about half way between Kingston and Toronto) along Lake Ontario 304.5 kilometers westward to Niagara Falls. Relay teams are comprised of 12 members, each responsible for three predetermined legs of the relay.

​Well, this morning Coach Michelle and Ragnar Team Captain Allison sent our Endorphriends team members their running assignments for the relay. I couldn't wait to spend time researching each of my running legs!

​Here are the details:

My first leg / leg 8 of the relay (11.3K): Starting near Darlington Nuclear Plant (extra energy!), I'll travel west through Darlington Provincial Park, McLaughlin Bay Wildlife Reserve and into Oshawa Harbour for my first transfer to Michele. This will be a fun way tribute to my Dad's side of family, most of which lives in Durham. Note to my family: If any of you want to come see me start / finish or race by--this will be a perfect leg to do so!

My second leg / leg 20 of the relay (8.8K): Starting at Colonel Samuel Smith Park (I used to walk to here all the time along the Martin Goodman Trail) on the border of Toronto and Etobicoke, I will travel up to Lakeshore Boulevard and past the big old homes of Long Branch, past Marie Curtis Park, and into historic Port Credit. ​ I will try to resist the urge to run up to Costco near Islington, a frequent weekend destination.

My third leg / leg 32 of the relay (4.4K): I'll meet Courtney for the transition just east of the quaint Port Dalhousie pier. From there I'll head straight to the lake and the Waterfront Trail, one of the sections that travels right along the lake. I actually traveled this section as part of the Chocolate Race this past year. As I approach the scenic Welland Canal, I'll head inland for my last transfer, which is the 5th before the very end!

I think my favourite gift of the season arrived today in the form of photos posted on Facebook by Tarah and Wesley Korir.

A couple months ago Tarah posted a request on Facebook asking if any of her GTA running friends had any previously loved running shoes that they could donate to runners in Kenya. She, Wesley and their kids live part time in Kenya and run an amazing program called Kenyan Kids Foundation, that focuses on education, healthcare, and farming. They are also greatly involved in the Kenyan running community.

On a recent JPsTeam fun run, we put out the call for shoe donations. The photos below show the result of this request. Shoes were bundled up and delivered to the Korir's while they were in Canada visiting for Christmas.

Today, the photos below were posted on Facebook by Tarah of the same shoes being distributed to the runners. Talk about a tear-enducing moment! Thank you Tarah and Wesley for this special gift. ​I can't tell you what it means to see a runner on the other side of the world trying on a pair of shoes that made me so happy.